Fight Off Viruses with These Immune Boosting Fruits and Vegetables

March 27, 2023

While our first inclination might be to dash to the pharmacy to stock up on medications that promise to fight infection and shorten the length and severity of a cold or flu, it might be better to get in touch with your reliable fresh fruit and vegetable wholesaler and order fruits and vegetables that will strengthen the immune system and ward off viruses before they have a chance to take hold. A virus can attach itself to the nasal passages due to stress, lack of sleep, poor hand hygiene, and being too close to an infected person when they cough or sneezes. However, there are foods with anti-viral qualities that can help strengthen the immune system. Here are some of them:

Citrus Fruits

An essential ingredient for boosting the immune system is vitamin C. Our adrenal glands take up roughly 80% of the body’s Vitamin C supply during stress or just after a particularly stressful period, leaving little for the immune system to use as a resource to protect the body against an attack of a cold or flu virus. Since vitamin C does not last very long in the body, it’s critical to consume a variety of foods high in vitamin C daily. Vitamin C is abundant in citrus fruits, including lemons, grapefruits, tangelos, and mandarins.


More recent research confirms that people who consume garlic (especially purple garlic) daily experience fewer colds than those who take a placebo. The length of illness was also shorter for garlic eaters when they did get a cold. The garlic must be fresh and smashed to activate its antiviral properties, derived from the naturally occurring sulphur component called allicin, which gives garlic its distinctive scent. The recommended dosage is one or two raw, crushed cloves per day. You might want to add the garlic to dips, sauces, mashed potatoes, and fresh juices if that sounds unpleasant. However, consume it promptly because the volatile substances disappear an hour after crushing. Leeks and onions are two other naturally sulphurous foods.


Ever wonder why some people consistently get colds while others do not? According to recent studies, those who frequently get colds have vitamin D deficiencies, which may cause this. The body can easily produce vitamin D when exposed to sunlight, but during the colder months when colds and flu are common, we are less inclined to expose our bodies to the elements. Seafood contains vitamin D, but vitamin D from mushrooms is one of the best and most affordable sources of this essential nutrient. After harvest, mushrooms are given an additional UV light burst to swiftly create vitamin D. Three small button mushrooms provide the 5 to 15 mcg of vitamin D our bodies require each day, which is easily obtained.


Kimchi is a traditional Korean dish that ferments vegetables with beneficial lactic acid bacteria. This plant-based probiotic food has similar benefits for the gut and immune system to yoghurt, with additional health advantages from the numerous nutrients in ingredients like cabbage, garlic, and ginger. You can make it quickly and cheaply, keep it for several weeks in the refrigerator, and, as a bonus, it tastes great when served as a nutritious side dish to most savoury entrees.

With the colder months coming, our body must take all the necessary vitamins to boost our immune system and fight off viruses. Now that you know a few of the best fruits and vegetables to help you stay protected, contact Frutique Wholesale or order all your fruits and veggies needs online. Click here to start ordering today!

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